Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Toasted Bread	Recommended Dietary Allowance
Energy	0.9% 26kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	43% 55.8g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	8.86% 6.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.6% 1.88g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Toasted Bread	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.25% 5μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Toasted Bread	Recommended Dietary Allowance
Calcium	3.4% 34mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.6% 1.33mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	60% 1.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.86% 20mg	27% 188mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Toasted Bread:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A, 39.5 times more Vitamin C and 3.5 times more Vitamin E than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 9.5 times more Vitamin B1, 10.9 times more Vitamin B2, 8.8 times more Vitamin B3, 4 times more Vitamin B5, 9 times more Vitamin B6, 17.2 times more Vitamin B9 and 2.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Toasted Bread:

• Stewed Canned Ripe Red Tomatoes have 3.8 times more Water than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 4.9 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 4.9 times more Magnesium, 23.3 times more Manganese, 9.4 times more Phosphorus, 55.7 times more Selenium, 2.7 times more Sodium and 8.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Toasted Wheat Bread have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Wheat Bread contains 12 times more Energy, 22.5 times more Fat, 38 times more Saturated Fat, 53.7 times more Omega 3, 21.1 times more Omega 6, 9 times more Carbohydrate, 1.8 times more Sugars, 4.7 times more Fiber and 14.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.